Easiest for non vegetarians and comparatively easier for vegetarians, food items with a satisfactory proportion of proteins are a tad tougher to find for vegans. However, there are some protein rich foods, fit for the consumption of vegans as well. Let’s take a look at some of them.
1.) Tofu
Tofu, more commonly known as a rough equivalent of cottage cheese, is made from bean curds pressed together. It’s the same procedure used in the making of cheese. While it tastes bland on its own, tofu tastes best when used in burgers and salads. It can also be put in any proteins smoothies you might consume before or after your workout. It contains about 15 grams of protein per 100 grams.
2.) Tempeh and edamame
Also originating from soya beans, tempeh and edamame are rich sources of protein, with around 15 grams of protein per 100 grams. Edamame are green coloured raw unprocessed soya beans with somewhat sweet taste. Tempeh is made by cooking and slightly fermenting mature soybeans, comprising of a nutty flavour.
3.) Hemp seeds
Interestingly, hemp seeds originate from the Cannabis sativa plant, and are said to be a distant cousin of the cannabis plant. Not as common as its other protein counterparts, hemp seeds are known to contain 30 grams of protein per 100 grams. They are often found in protein bars, and can be sprinkled in smoothies and salads as well.
4.) Soy milk
A great substitute for dairy milk, soy milk is another great source of protein that can be considered by vegans. Available everywhere in small packets to drink on the go, to big cartons, soy milk is something that can be consumed by itself or be used to make some interesting recipes. Soy milk contains approximately 6 grams of protein per cup. It’s also an excellent source of calcium, vitamin D, and vitamin B12.
5.) Oats
Yet another superfood rich in protein, oats are commonly mixed with milk and consumed. It is said to have about 13 grams of proteins and 10 grams of fibre every 100 grams. It can also be used as flour for several recipes.